Wods

Saturday May 19, 2018

MURPH CHALLENGE MEMORIAL DAY MAY 28, 2018!! BRING FRIENDS, FAMILY, ANYONE can do this challenge, we will modify and scale according to experience!! We will have Teams of 4, 2, 1!! It is a lot of fun! Murph shirts available for $30.00. Tanks and Tees all Next Level Available! If you want a tank or tee you MUST register BY Thursday, May 10th at 11:59 pm, so you can receive your shirt on time!!
05192018
Snatch my Partner Up (Time)
10 Rounds for Time
20 Wallballs 20/14
20 Power Snatches 115/75
Run 400 M

Teams of 2 : One partner working at a time. Split into sets of 5 so you can be consistent with rest to work ratio. Smaller sets will help you sustain through the workout!

Rx+ 115/75
Rx: 95/65
Sport/ Health: 75/55

BUILT: PVC Muscle Snatch or DB Snatch
8-10 Rounds
16 Plate Ground to Overhead
16 DB Snatch
Run 200 or 100 each dependent on experience.

Friday May 18, 2018

MURPH CHALLENGE MEMORIAL DAY MAY 28, 2018!! BRING FRIENDS, FAMILY, ANYONE can do this challenge, we will modify and scale according to experience!! We will have Teams of 4, 2, 1!! It is a lot of fun! Murph shirts available for $30.00. Tanks and Tees all Next Level Available! If you want a tank or tee you MUST register BY Thursday, May 10th at 11:59 pm, so you can receive your shirt on time!!
051818
Bench Press
Superset:
6 Slow DB Curls

BUILT Floor Press
Metcon (AMRAP - Rounds and Reps)
AMRAP: 15 Min
100 M Farmers Carry
10 KB Step-ups 53/35
20 S/A KB Push Press
2 Rope Pulls

Thursday May 17, 2018

MURPH CHALLENGE MEMORIAL DAY MAY 28, 2018!! BRING FRIENDS, FAMILY, ANYONE can do this challenge, we will modify and scale according to experience!! We will have Teams of 4, 2, 1!! It is a lot of fun! Murph shirts available for $30.00. Tanks and Tees all Next Level Available! If you want a tank or tee you MUST register BY Thursday, May 10th at 11:59 pm, so you can receive your shirt on time!!
051718
Power Clean
Find a heavy 1 rep in 15 min.

BUILT
E3MOM: 15 Min
5 Power Cleans +
5 DB Front Squats W/ 3 sec hold at bottom
30 sec Plank Right/Left/Front/Back
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
21-15-9 reps for time of:
Cleans
Ring dips

Men: 135 lb.
Women: 95 lb.

Scaling
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.

Intermediate Option
15-12-9 reps for time of:
Cleans
Ring dips

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Cleans
Push-ups

Men: 75 lb.
Women: 55 lb.

Wednesday May 16, 2018

MURPH CHALLENGE MEMORIAL DAY MAY 28, 2018!! BRING FRIENDS, FAMILY, ANYONE can do this challenge, we will modify and scale according to experience!! We will have Teams of 4, 2, 1!! It is a lot of fun! Murph shirts available for $30.00. Tanks and Tees all Next Level Available! If you want a tank or tee you MUST register BY Thursday, May 10th at 11:59 pm, so you can receive your shirt on time!!
051618
Run, Flip, Sit Endurance.. (AMRAP - Rounds and Reps)
6 Rounds (12 Min)
1 Min - Max Calories on Row
1 Min REST

REST: 2 Min

AMRAP: 24 Min- PARTNER
200 M Run +
5 Slamball Flips 30/20 +
10 Abmat Sit-ups

(1 partner completes a round while the other rests)
*Record Rounds and Reps you complete. Strive for consistency with Time

REST: 2 Min

1 Round
40 MB Partner chest throws
40 MB Partner Side throw right
40 MB Partner Side throw left
40 MB Partner Overhead Throw

Tuesday May 15, 2018

MURPH CHALLENGE MEMORIAL DAY MAY 28, 2018!! BRING FRIENDS, FAMILY, ANYONE can do this challenge, we will modify and scale according to experience!! We will have Teams of 4, 2, 1!! It is a lot of fun! Murph shirts available for $30.00. Tanks and Tees all Next Level Available! If you want a tank or tee you MUST register BY Thursday, May 10th at 11:59 pm, so you can receive your shirt on time!!
051518
Shoulder Press
E3Min: 15 Min
Shoulder Press Complex
6 Shoulder Press + 2 Push Press

Superset:
6-8 Bent Over Row
6-8 Ring Dips

BUILT:
E3Min:15 Min
6 DB Shoulder Press+ 2 DB Push Press
6-8 Bent Over Rows
6-8 Box Dips
40 Sec Flutter Kicks
Metcon (AMRAP - Rounds and Reps)
AMRAP: 8 Min
6 Wallwalks
9 C2B pull-ups
12 Unbroken KBS 53/35

BUILT
AMRAP: 8 Min
50 ft Bear Crawls
6 Banded Pull-ups OR Ring Rows
10 KBS

Monday May 14, 2018

MURPH CHALLENGE MEMORIAL DAY MAY 28, 2018!! BRING FRIENDS, FAMILY, ANYONE can do this challenge, we will modify and scale according to experience!! We will have Teams of 4, 2, 1!! It is a lot of fun! Murph shirts available for $30.00. Tanks and Tees all Next Level Available! If you want a tank or tee you MUST register BY Thursday, May 10th at 11:59 pm, so you can receive your shirt on time!!
051418
Back Squat
3 Drop Sets If 10 + 1 x ME

(7 Min to build up to a challenging weight) then be prepared to drop weight 4 times- only rest you get is to change out weights.

BUILT:
3-4 x 10 Goblet Squat
Super set 30 + sec Wall Squats + 10 Deadbugs
Metcon (Time)
For Time
40-30-20
Suitcase Lunges 53/35
Burpees

BUILT
30-20-10
Walking Lunges
Burpees

Saturday May 12, 2018

MURPH CHALLENGE MEMORIAL DAY MAY 28, 2018!! BRING FRIENDS, FAMILY, ANYONE can do this challenge, we will modify and scale according to experience!! We will have Teams of 4, 2, 1!! It is a lot of fun! Murph shirts available for $30.00. Tanks and Tees all Next Level Available! If you want a tank or tee you MUST register BY Thursday, May 10th at 11:59 pm, so you can receive your shirt on time!!
051218
3 DT This- Partner WOD (AMRAP - Reps)
3 Person Team WOD

-Partner 1 – Runs 1 400 M W/ Slam Ball 30/2"

-Partner 2 – Completes AMRAP while -Partner 1 is running

10 Pull-Ups
20 Push-Ups
30 Air Squats

-Partner 3 – Completes AMRAP of DT 155/105

12 Deadlift +
9 Hang Power Clean +
6 Push-Jerk

RX+: 155/105 - Slam Ball: 40/30
RX: 135/95 - Slam Ball: 30/20
Advanced: 105/75 - Slam Ball: 20/14
Beginner: Any weight

***INSTRUCTIONS***
1) After Partner 1 completes run, they move to the Gymnastic's AMRAP
2) Partner 2 moves to Barbell Complex AMRAP
3)Partner 3 goes for 400 M Run w/ Slam Ball

***
SCORING:
***
Each 400 counts for 30 points
Each Round counts for 20 points
Each DT Complex counts for 27 Points

Post team members, total score and, if any, scale in comments

Friday May 11, 2018

MURPH CHALLENGE MEMORIAL DAY MAY 28, 2018!! BRING FRIENDS, FAMILY, ANYONE can do this challenge, we will modify and scale according to experience!! We will have Teams of 4, 2, 1!! It is a lot of fun! Murph shirts available for $30.00. Tanks and Tees all Next Level Available! If you want a tank or tee you MUST register BY Thursday, May 10th at 11:59 pm, so you can receive your shirt on time!!
051118
Back Squat
E3Min: 12 Min
Min 1: 3 10 Sec Back Squats + 2 Back Squat +
Min 2: 30 Sec Row Sprint
Min 3: Monster Walks 10RLFB

BUILT:
Min 1 : 30 Sec Row Sprint
Min 2: 3 10 sec squat + 2 Squats
Min 3: Monster Walks
Metcon (Time)
3 Rounds for Time
30 Wallballs 30/20
30 Toes to Bar

BUILT:
3 Rounds for Time
20 Wallballs or DB Thruster
20 Toes to Rig

Thursday May 10, 2018

MURPH CHALLENGE MEMORIAL DAY MAY 28, 2018!! BRING FRIENDS, FAMILY, ANYONE can do this challenge, we will modify and scale according to experience!! We will have Teams of 4, 2, 1!! It is a lot of fun! Murph shirts available for $30.00. Tanks and Tees all Next Level Available! If you want a tank or tee you MUST register BY Thursday, May 10th at 11:59 pm, so you can receive your shirt on time!!
051018
Snatch (EMOM De Vous)
EMOM: 18 Min
Min 1: 2 Deadlift + 2 High Pulls
Min 2: 1-2 Snatch
Min 3: Rest- Mobility

*increase weight after Squat Snatch, record your heaviest

BUILT:
5-6 Rounds
5 KB SDLHP +
5 Push-Press +
8 Box Dips +
100 M KB Front Rack Farmers Carry
REST 30 sec - 1 Min
Metcon (AMRAP - Rounds and Reps)
AMRAP: 8 Min
3-6-9-12-15... cont.
DB Snatch (Alt.) 50/35
HSPU
Double Unders

Rx+ 70/45
*DB Snatch is per Arm!

BUILT:
AMRAP: 8 Min
10 DB Snatch
10Pike Push-ups OR DB Push-Press
60 Singles
Metcon (AMRAP - Rounds and Reps)
AMRAP: 12 Min
10 DB Snatch (Alt.) 50/30
10 Double Unders
5 HSPU

Rx+ 72/53
Advanced: 20 DU attempts or 60 singles

BUILT:
10 DB Snatch
60 Singles
Pike Push-ups OR DB Push-Press

Wednesday May 9, 2018

MURPH CHALLENGE MEMORIAL DAY MAY 28, 2018!! BRING FRIENDS, FAMILY, ANYONE can do this challenge, we will modify and scale according to experience!! We will have Teams of 4, 2, 1!! It is a lot of fun! Murph shirts available for $30.00. Tanks and Tees all Next Level Available! If you want a tank or tee you MUST register BY Thursday, May 10th at 11:59 pm, so you can receive your shirt on time!!
050918
KNOCK your Socks off (Time)
4 Rounds
30 Sec Hollow Holds
30 Sec Flutter Kicks
30 Sec Rest

3x 400 M - Rest 90 sec

EMOM: 21 Min
Min 1: 10 Burpees
Min 2: 6 Squat Tap Squat side step
Min 3: 10 C2B

BUILT

4 Rounds
30 Sec Hollow Holds
30 Sec Flutter Kicks
30 Sec Rest

2x 400 M - Rest 90 sec

EMOM: 21 Min
Min 1: 6-8 Burpees
Min 2: 4-6 Squat Tap Squat side step (15 ft space).
Min 3: 6-10 Ring Rows or B.B. Pull-ups on extra racks- or banded

* Record your fastest 400 M
** For EMOM: Choose a number and remain consistent with that number make sure it is challenging yet achievable.

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